Crossfit Lillington – Mayhem Affiliate – At Home
CHOOSE ONE
Due to the nature of M30 and the guaranteed 30 minute time domain, you will need to choose to either complete the active recovery or the August Ab Challenge.
You may also choose to completely rest today if your body needs that!
August Ab Challenge Day 15 (Checkmark)
4 Sets:
40 Heel Taps (L+R=1)
20 V-Ups
40 Flutter Kicks (L+R=1)
-Rest 1:00 between sets-
Scoring: Time
Workout Flow
Each of these sets should be “sprint” style. You get a minute of rest between sets. It is going to be tough but try to get the same time or quicker times across the 4 sets
1 set is
40 Heel Taps (L+R=1)
20 V-Ups
40 Flutter Kicks (L+R=1)
Demo Video
Heel Taps
V-Up
Flutter Kicks
Modification
Heel Taps –> same as demo video
V-Up –> Tuck Ups OR Hand Tuck Ups
Flutter Kicks —> Modified Boat Hold with Leg Extension
30 Minute Active Recovery (Distance)
5 Minute Warm Up Walk
into
10 Rounds:
1:00 Jog
1:00 Walk
into
5 minute Cool Down Walk
Scoring: Meters
Bonus Flow (Checkmark)
Demo Videos